From the age of 40, in men, the levels begin to decrease by 1% a year, although it is a variable figure and there are exceptions.

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Testosterone is an androgenic hormone that, as much as it is linked to men, is not exclusive to them. Like men and women share the X chromosome, the ovaries and adrenal glands of women also produce testosterone, although to a lesser extent. It is the most important male hormone, influences the maintenance of muscles and bones, the production of white blood cells and sperm, affects libido (also in women) increasing sexual desire.

The levels of this hormone produced in the testicles of men and the deficiency of it has been something that has been worrying for years. As time goes by, yesu production is decreasing progressively, it is something natural. Although this decrease is related to erection problems, Gema López, a sexologist, explains that there are other factors, both organic and psychological, that can affect the quality of the erection.

“Although it is true that, if a testosterone deficit is detected, both the maintenance of erections and sexual performance in general, can be affected, since it directly affects libido, that is, it influences sexual desire”, he adds the expert. Diet can improve the levels of this hormone, but do not fall into fantasies such as aphrodisiacs and similar myths, according to Concepción Martínez, sports nutritionist.

Levels that are considered normal range from 300 to 1,000 nanograms per deciliter of blood. The ups and downs, as long as they are between that range, will have little impact on the sexual impulse, however, if they fall below 300 points, it is likely that symptoms such as erectile dysfunction, low mood, fatigue and loss of muscle mass appear, in what is known as hypogonadism. From the age of 40, in men, the levels begin to decrease by 1% a year, although it is a variable figure and there are exceptions.

Diet affects fertility

Diet can directly influence the quality of semen, that is, the amount of sperm produced and their mobility. It is true that individual foods have a limited impact on testosterone levels, but some dietary changes can radically change your values.

For example, losing weight, in the case of being overweight, can help since obesity is the main cause of low testosterone levels. In a review of alternatives to testosterone therapy, Alexander Pastuszak, associate professor of urology and surgery at the University of Utah in Salt Lake City, USA, states that, if a patient is not overweight, “I would not put him on a specific diet to increase testosterone based on the data currently available.”

Fatty foods and meat

However, a review that pooled data from more than 200 volunteers revealed that men on high-fat diets had testosterone levels on average 60 points higher than men on low-fat diets. Like the volunteers who followed a vegan diet, they presented about 150 points less than those who had a diet rich in fat and meat. Although they note that none of the participants was overweight. Therefore, Martínez emphasizes that I would never recommend a high-fat diet unless you have low testosterone levels, this being a result obtained in a laboratory and not in a consultation with a nutritionist or by mere perception.

The egg is key

The egg is a very complete food nutritionally. Contains proteins of animal origin, linked to an increase in testosterone levels (or the maintenance of them if it is in a range close to 1,000 points), and vitamin D.

A study carried out at the Medical University of Graz, in Austria, relates vitamin D with the regulation of male androgen metabolism. Revealing that consuming more vitamin D increases blood testosterone levels.


By improving blood circulation and regulating blood pressure, the consumption of garlic can influence the quality and maintenance of erections. In addition, research carried out at the Kobe Women’s University, in Japan, links the diallyl disulfide compound in garlic with the release of luteinizing hormone, which causes an increase in the production of testosterone in the testicles.


Oysters are rich in zinc, a nutrient directly related to sperm production. In addition, this compound inhibits aromatase, which transforms testosterone into estrogens.


Finally, this dried fruit is rich in vitamin E but also in selenium, a nutrient that according to Martínez, is a mineral that influences testosterone levels and improves sperm mobility, an effect that can also be achieved with pine nuts, chestnuts and mushrooms.